Workout of the Day

Warm Up Row or Assault Bike 20 Cals Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 Box Jump/Step Down

Warm Up Jumprope 3 minutes Then 2 Rounds of: Elbow Rotation x 10 per T Push Up x 10 Front Squat x 10 (45/35lbs) Workout

Warm Up Row or Bike 2 minutes Then 2 Rounds w/PVC of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the

Workout of the Day In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in

Warm Up Run 250m Then 2 Rounds of: Scap Pull Up x 5 T Push Up x 10 OHS x 15 w/PVC Workout of the

Warm Up Row 250m (No Straps) Then 2 Rounds of: Hang from Bar 30 seconds Walking Lunge x 50ft Workout of the Day A. 2